Smart Workout Diary

Cable One-Arm Tricep Extension

Cable one-arm triceps extension is an isolation exercise in which one arm straightens at the elbow against cable resistance. It primarily targets the triceps and helps build arm strength, muscle control, and balanced development between sides.

Demonstration

Cable One-Arm Tricep Extension — demonstration 1
Cable One-Arm Tricep Extension — demonstration 2

Instructions

  1. Set a cable pulley around elbow height and attach a single handle. Choose a light load that you can control.
  2. Stand facing the machine in a stable split or shoulder-width stance. Hold the handle with one hand and keep your torso tall.
  3. Bring the working elbow close to your side and bend it to begin. Keep the upper arm still throughout the movement.
  4. Exhale as you straighten the elbow, pressing the handle down until the arm is nearly straight. Squeeze the triceps without forcefully locking the elbow.
  5. Inhale as you slowly return to the starting position, allowing the elbow to bend while keeping the shoulder stable.
  6. Complete all repetitions with control, then repeat on the other side. Stop if you feel sharp pain in the elbow or shoulder.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbow fixed: swinging the upper arm turns the movement into a shoulder exercise and reduces triceps focus.
  2. Use a smooth, controlled return; do not let the weight stack pull your arm upward.
  3. Keep the wrist neutral and use a load that allows full elbow control on both sides.
  4. Do not lean, twist, or use momentum to finish repetitions.
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